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TRProgressive Overload 101
Progressive overload isn’t really something you “do”, it’s what happens when you train hard, close to failure, and with good form (consistently lol)
Rep ranges aren’t the cause of overload, they’re more just a system that makes sure you’re training in a way where overload happens naturally
I like to set up my rep ranges like this:
3-5 Rep Range:
Heavier compound lifts (e.g. squats, deadlifts, bench press, etc.)
5-8 or 8-10 Rep Range:
Secondary compounds and isolation work (e.g. leg press, lat pulldown, DB press, leg curls, arms, etc.)
10-12 or 15-20 Rep Range:
Isolation/accessory work (eg. abductions/adductions, rear delts, etc.)
Just don’t forget, whatever rep range you choose the weight you use should push you close to failure (the most important part)
My favorite apps to track your lifts to make this easy are HEVY and Strong Workout Tracker (both have a free and paid version but I like HEVY’s free version more)
Paul Carter and others have written about this in more depth if you want to go past rep ranges and into the actual mechanism behind muscle growth
Thanks to these creators for the original stitched videos:
@jeffnippard
@cbum
@lilyfleurcahusac
@trainbloom
